The Best Way to Build Muscle for Anti-Aging & Longevity (Complete Guide!)
Dr. Jockers Functional Nutrition
Dr. Jockers
4.8 • 688 Ratings
🗓️ 18 September 2025
⏱️ 30 minutes
🧾️ Download transcript
Summary
In this episode, Dr. Jockers explains why building muscle is key for anti-aging and longevity. Muscle protects against sarcopenia, stabilizes blood sugar, lowers inflammation, and supports brain health through compounds called myokines.
Resistance training is the foundation. Learn how to use compound movements, train in the right rep ranges, and recover properly to build strong muscle that lasts instead of chasing short-term gains.
Nutrition and fasting are just as important. Dr. Jockers covers protein targets, calorie balance, carb cycling, and intermittent fasting strategies that fuel muscle growth while keeping your body metabolically flexible.
In This Episode:
00:00 Introduction to Muscle Building Myths
00:23 Welcome and Overview of Muscle Building for Longevity
01:33 Menopause and Natural Solutions
03:21 How to Build Muscle for Longevity
08:34 Importance of Resistance Training
13:11 Diet and Protein Intake
16:06 Intermittent Fasting and Its Benefits
20:43 Carb Cycling and Caloric Intake
23:40 Sun Exposure and Sleep for Muscle Growth
28:18 Conclusion and Final Thoughts
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"Fasting isn't just about skipping meals; it's a lifestyle that activates fat burning, boosts brain health, and reduces inflammation."
~ Dr. Jockers
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Transcript
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| 0:00.0 | And so if we're eating every few hours, like what most fitness and nutrition professionals |
| 0:05.2 | out there are teaching, they're saying, well, you need to eat this amount of protein |
| 0:09.4 | right after you exercise, you need this amount of protein every three or four hours. |
| 0:13.6 | When we're doing that, we're keeping our body in an anabolic mode. |
| 0:17.1 | And a lot of times they're teaching you you need to eat carbohydrates. You need this |
| 0:20.8 | amount of carbohydrates with this amount of protein. And the whole idea there is, well, welcome |
| 0:25.2 | back to the podcast. Are you looking to build muscle? Well, you really should be because building |
| 0:29.8 | good, high quality muscle tissue is important for anti-aging and longevity. Today's episode is a |
| 0:36.2 | complete guide for how to build muscle, not to be a body |
| 0:40.6 | bodybuilder, but instead to age well, to have great longevity and be able to do everything you |
| 0:46.6 | desire to do. I break it all down, the complete guide in this episode. You guys are in for a treat. |
| 0:51.5 | And if you want a great article on building muscle |
| 0:54.6 | or great infographics on every major health topic, brain health, fat burning, whatever it is, |
| 1:01.2 | just go to Dr.jockers.com. It is a one-stop shop, the best natural health articles and infographics. |
| 1:08.4 | Just go to Dr.jockers.com with any health questions that you have. |
| 1:13.2 | My team and I are there to help you. We've got the best articles and infographics to support you. |
| 1:18.1 | Of course, leave us a five-star review on the podcast because that really helps us reach more people and impact more lives. |
| 1:25.1 | So thank you for doing that. Thank you for being a part of a podcast community here. And let's go into this episode on building muscle for anti-aging and longevity. |
| 1:32.9 | I want to take a moment and talk about something that affects over half the population. Menopause, |
| 1:38.5 | whether you're going through it, approaching it, or supporting someone who is. The truth is, |
| 1:42.7 | those hormonal shifts can be seriously disruptive. |
| 1:45.8 | Hot flashes, sleepless nights, mood swings, low energy, they're real and they're not fun. |
... |
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